Four easy exercises to rev up your metabolism
Masterfile
10-minute Workout January
Lunge twist series
Step right leg into a wide lunge. Fold forward and place hands on either side of foot. Twist torso to the right and raise right arm. Hold for 3 counts. Bring left forearm to right thigh and right palm to left in prayer pose. Hold for 3 counts. Switch sides.
Perfect your form: Keep knee stacked above ankle.
Dial it down: Bend back knee to rest on floor.
Amp it up: Hold each pose for 2 additional counts.
Plank taps
Start in plank with shoulders stacked above wrists, fingers spread wide and feet hip-idth apart. Move 1 leg out to side and tap toe to floor. Hold for 2 counts. Switch sides. Do 10 to 12 taps with each leg.
Perfect your form: Tuck your tailbone under to engage core muscles.
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Dial it down: Skip the taps. Hold plank for 60 seconds.
Amp it up: Do a push-up after each toe tap!
Warrior 3 dead lift
Stand with legs hip-width apart, holding weight between hands. Begin to slowly tip forward (the slower, the better!), raising 1 leg back behind you. Hold for 3 to 5 counts. Switch sides. Do 3 lifts on each leg.
Perfect your form: Activate glutes to help with balance. Avoid rounding your back.
Dial it down: Ditch the weight.
Amp it up: Pulse raised leg for 10 counts.
Bird dog fly
Start on all fours, weights in hands, shoulders stacked above wrists, hips in line with knees. In 1 smooth motion, kick left leg back and raise right arm out to side. Hold for 2 counts. Repeat on opposite side. Do 10 reps.
Perfect your form: Move only your arms and legs. Keep back and hips stable. Avoid tucking chin.
Dial it down: Ditch the weights.
Amp it up: Increase reps.
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